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Live A Heart Healthy Lifestyle For Better Cardiovascular Health!

High Blood Pressure Wellness Lifestyle Podcast, Episode #42:

Having a strong heart healthy lifestyle for better cardiovascular health is important and possible now more than ever. Cardiologist typically prescribe medications instead of exploring preventive measures you can commit to. Today you are going to discover how you can administer healing methods, especially in the cases of an emergency along with some of the natural therapeutic alternative treatments that's available to you.

Know that you have the power and knowledge to live a heart healthy lifestyle and achieve optimal health using natural supplements you are already familiar with.

Mentioned In This Episode!

Also, I am the author of ‘The Essence of Meditation’ and ‘High Blood Pressure Definitive Guidebook’ - get your copies today.

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You'll Learn Within This Podcast:

  • How to go about being more heart healthy.
  • Ways you can lower your blood pressure.
  • People's reaction to diet changes.
  • What your cardiovascular system does.
  • Answer the question is herbs safer than drugs and book reference.
  • Natural healing herbs.
  • Daily practices of living a heart healthy lifestyle.
  • Heart Nutrition and 5 Strategies to having normal blood pressure.

Transcript of Episode #42: Live A Heart Healthy Lifestyle For Better Cardiovascular Health!

hbp podcast picture.

High blood pressure affects nearly half of the world's population, with all its risk factors and consequences increasing. Even with the medical advances that repairs clogged arteries, and to even replacing the entire failing heart, it is still the number #1 killer.

Mitigating all these risk factors and achieving a heart healthy lifestyle is easy. Why I say that? Because there’s a mountain of research that states simple lifestyle changes, like revamping the preparation of the foods you enjoy - nothing drastic, can prevent eighty percent of these deaths. 

Still cardiologist typically prescribe medications instead of exploring with you a diet, exercise and other preventive options you can commit to for the long term.

You have the power to choose what you’d like to implement to help you live a heart heathy lifestyle and create your own self-healing.

The first major line of defense for living a heart healthy lifestyle is the monitoring of what you put into your mouth every day. It's all about gradual, incremental changes. 

How Do You Go About Being More Heart Healthy?

Its simple, in short you eat well, stress less, move more and love more. So easy but so many find it very hard to do.  This is the power of lifestyle changes to treat and even reverse the progression of many of the most well-known chronic diseases as well as to help prevent them.

You can become dis-ease free!

Our choice of diet profoundly influences our long-term health prospects. There are particular foods that not only taste amazing but can also help you to lose weight by lowering your blood sugar levels, balance your hormones and boost your metabolism. Because without these important pieces, any diet you try will never work. Your body will always fight back.

Chef cooking.

The longer you live you’ll have consumed hundreds of thousands of meals and our remarkable body will have disposed of tons of food. So, you see the foods we choose has a powerful impact on our bodies. As you age, you’ll see and feel those effects, if you know what to look for.

This is what I teach my amazing community. I show them how simple and EASY it is to reduce their weight, dependence on blood pressure medication, while fueling their body with nourishing, delicious foods.

Some Of The Ways To Lower Blood Pressure!

Some of the ways you can lower your blood pressure is…

Consuming an optimal diet for the heart that includes

  • a healthy balance of good fats, 
  • lean protein; and,
  • complex carbs that are important sources of fiber.

Do you know 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as twenty-five percent?  Fiber helps the body remove excess cholesterol.

People's Reaction To Lifestyle Changes

A lot of times after mentioning about changes in diet people become very reluctant.  I’ll remind them that they have only one body to live in and if they don’t take care of it where will they live?  That usually have them thinking differently.

I’ll further mention that cardiovascular disease complications are so prevalent the odds are you will die from some form of it, be it heart attack, high blood pressure, stroke, or other diseases of the heart and blood vessels.

Don't let yourself or a loved one get on this risk factor list, especially when you can prevent it, and if your risk is already high you can change it.  At one time I was borderline diabetic. What changed that for me? I started eating mindfully and you can too, starting right now.

According to the American Heart Association's statistics, a woman's odds of dying from heart disease is 1 in 2.6.  I don't understand how there is a .6 when a person to me is one but that's statistic for you.

And 50,000 more women die from cardiovascular disease than men. We, women have to take better care of ourselves since we're the backbone, the glue that keeps everything together, of a family.

High blood pressure and high cholesterol are among the leading causes of this condition. With a few simple lifestyle alterations, you can change the odds of being impacted by these risk factors.


Your cardiovascular system is an essential network consisting of a pump - which is your heart, and a complex set of pipes - which are your blood vessels, that has your blood circulating throughout this system.

Keeping the circulation, your blood flowing freely through these multiple set of pipes is how you keep your blood pressure within normal range to escape the consequences and complications of high blood pressure.

The cardiovascular system carries:

  • Your food: Carbohydrates, protein, fats, vitamins and minerals from your gastrointestinal tract to every organ in your body.

  • Oxygen from the lungs and in the blood to distance organs.

  • Waste matter, a normal by product of your body's metabolism.

The good news is lifestyle modifications provides a powerful measure of protection against diseases of the heart and blood vessels.

My First Natural Healing Alternative Treatment 


My first natural healing alternative treatment to lower my high blood pressure and help slow my persistent coughing was acupressure. Yes, acupressure was the first treatment that was administered to me by a friend who was attending school to become an acupuncturist.

For over 9 months, I was coughing non-stop with my health deteriorating, my doctors prescribing different medications to stop it, with none of them working and I was also an embarrassment because part of my job was meeting clients with a yearly $10MM in sales to discuss banking and maintain their banking relations.

I remember that day like it was yesterday when it was over twenty years ago when my friend applied and taught me acupressure to ease my cough that stopped for an hour the first time in nine months.

The next day I started acupuncture treatments.

Natural Healing Herbs

Natural herbs I recommend are already in your home and kitchen.

Herbs has always been part of my life. Growing up on the island of Jamaica, all around our house there were many herbal plants and tree leaves my family used as teas, alternative treatments in the healing of many health issues and ailments. Even as a wash out – as the islanders would say, otherwise known as a detox or cleanse. 


Me and all my siblings were taught the value of these healing plants throughout our adolescent years, and to this day as adults we are still very much connected to herbal remedies. I even have a small herbal garden right alongside my vegetables.

But the question today is are herbs safer than drugs?

Ancient healers from around the world along with North American Indians without any knowledge of anatomy, or chemistry, and some present-day healers, apply the knowledge they have gained over time to prevent and cure diseases that medical doctors were and are unable to treat.

Herbs were the primary source of medicine that our forefathers, and I mean from whichever culture, race, or nation your family originated.  Home remedies and herbal medicine is the reason why you and I are here and alive today. Our ancestors could not have survived the difficulties they faced in life without the access to herbal medicines.

Because they are nature’s remedies created by our Supreme Being called ‘God’ to me. I believe there is a herb out there that can treat every disease the human body may be afflicted with.

Herbs were part of me surviving my life-challenging blood pressure side effects. As far as I’m concern, I don’t need any approval from medical studies it has always been part of my whole life. I continue to benefit from their remedial effectiveness; it’s part of my living a heart healthy lifestyle using natural alternative treatments and I have seen its many healings on other individuals.

I know herbs do work.


And what’s also amazing is that many of these herbal remedies are in your kitchen cupboards…they are included in the preparation of your meals, and in all three of my complementary treatment for high blood pressure management online programs.

It must be understood that both a great amount of experience and knowledge are needed to successfully gather and preserve them. Lack of knowledge can render them of little or no medicinal value.  When the right high-quality herbs are administered in their correct doses, in the correct frequency, your health improvement follows.

That is what happened to me when for nine months I suffered from a persistent constant cough. My acupuncturist gave me an acupuncture treatment plus herbs to take orally. Within hours of taking the herbs I was vomiting up slime and had a bowel elimination.

Within 24 hours I saw and experienced a significant change in my body…I was on the road to recovery and have not gotten off that recovery road with that maintenance. The herbs worked by strengthening my body’s immune system and I have derived benefits beyond my high blood pressure condition.


I use quite a number of herbal support, and since I am not an herbalist, and in this case I prefer and am recommending getting in touch with one in your community, or an acupuncturist who is licensed to prescribe herbs and for you to purchase "Back To Eden", by Jethro Kloss, that I also use as a reference for myself, to have in your home as an excellent reference resource.

In addition to bringing herbs into your life, it can be extremely beneficial to start taking specific supplements - based on your unique health needs. They are powerful healing tools when used properly but using supplements carelessly can be hazardous.

Herbal healing is the first system of healing that the world knew and used to treat disease for thousands of years.  People sometimes think medical drugs do only good, no harm. It’s good to know that foods or nutrients do enhance, delay, or prevent drug absorption, and that herbs can also modify drug effectiveness. 

Herbs are all natural, which means that they can work well within the body. The key is to know what types of herbs you should take, and which types are not going to provide you with any added benefit.


It’s essential to keep in mind that this is gentle medicine with long term benefits and effects. Gentle does NOT mean ineffective. Gentle simply means that there are little or no toxic side effects. And to remember to tap into your patience as the body’s natural healing is processing, as it receives and absorbs these deep nutrients it needs.

The right concentration should be carefully selected since too much may cause side effects while too little will end up causing no benefit to your health. Talk to your doctor or herbalist about taking them along with any other medications that your doctor may have prescribed for you.

Some herbs can have a negative effect on your medications, which can lead to complications.

Natural Herbs I Am Recommending

Natural Herbs I’m recommending do relaxes the heart muscles because HBP hammers away at your organs damaging them:

  • Hawthorn Berries is another herb that is able to improve blood flow by helping to open up the coronary arteries. It has also been said to reduce the hardening of the arteries and it helps to add strength to the heart. This combination helps the heart's overall success at pumping blood.

  • Gingerroot.
  • Ginger Root: This herb is found in numerous Asian dishes. It can help to increase blood circulation and relaxes the muscles that surround the blood vessels, which in turn allows them to open up more so.

  • Turmeric: This East Indian herb is an anti-inflammatory tool. It helps to lower cholesterol and prevents blood clots from forming.

  • Dandelion: A tea or a garnish to salads, dandelion is an excellent resource for lowering blood pressure. They also work as a diuretic that can work along with the other medications you are taking for high blood pressure.

Lifestyle Strategies

My daily practices of living a heart healthy lifestyle can be said in two words - Lifestyle Strategies. Lifestyle strategies is part of our physical makeup and is closely intertwined with our mental and emotional being. I encourage and provide my clients with the tools to embrace:

Meditation stones.

Mindfulness – this allows you to be acutely aware of your thoughts. When you do this, you become acutely mindful of your thoughts. Now I easily notice when I am thinking negativity and can immediately change my thoughts.

Then I talk about eating mindfully. This means savoring each bite during meals, fully engaging our senses, and truly appreciating the food we eat. Our goal is not just to eat but to truly experience our meals.

In our fast-paced world, it's all too common to rush through meals, barely tasting our food as we think about the next thing on our to-do list. It's time to slow down, savor each bite, and truly connect with the act of eating. 

Gratitude – practicing gratitude does a lot for your emotional heart. Every morning I say:  “Thy will be done this day. Today is a day of completion, I give thanks for this perfect day; miracle shall follow miracle and wonders shall never cease.”  – Florence Scovel Shinn.


Releasing – the ability to release anger, negative thoughts and best of all forgive ourselves and other. This I do daily.

Physical Movement – is any activity you enjoy that increases your heart rate. I enjoy yoga, Pilates, swimming and I do one high intensive interval training exercise weekly.

Testing – Standard lab tests have not changed but science has. Inflammation is now known as a fundamental process for most chronic diseases like heart disease and even cancer. When the test reveals that inflammation is high, you know you can turn to diet changes, lifestyle and other measures to resolve it.

Upgrade your heart nutrition with these five effective, and easy to implement strategies and be rewarded with having normal blood pressure for longevity. I urge you to bring your desire to clean up your diets and refresh your plates while connecting with the people you love.

Think of putting together a garden in your backyard, windowsill or building a multi-layer stand with special lighting to provide a ready source of affordable, fresh and nutritious vegetables and herbs.

I have a girl friend who lives in New York City in an apartment building, and she has a thriving year-round garden. She’s a genius and so knowledgeable. If I didn’t see it for myself, I would not have believed it is possible to grow vegetables indoor all year. Now I have a backyard and I don’t have an all-year garden, imagine that.

Cellular Nutrition For Your Heart

Now I want to go back to one of the statements I first said regarding eating well. Cellular nutrition is about infusing your whole being with health.

What first comes to mind is mindful eating. This is about paying attention to your thoughts and feelings of what triggered your hunger cravings, stress, boredom and loneliness.


I encourage you to identify the voids in your lives, with healthy relationships, pleasurable activities rather than food. This also means eating foods for high blood pressure normal maintenance.

Society might say you are overweight, but for your unique body type you are ‘healthy at the size’ you are at. Know that a growing number of health and nutrition experts says that you should find your peace with your natural weight.

So long as you are healthy, meaning you are not at risk, or your blood sugar readings says you are not at borderline numbers for any chronic disease, and you are following the balanced approach to eating, happiness, and being comfortable in your body.

Of great importance is for you to maintain a healthy gut by feeding it real food. Seventy percent of your immune system is in the lining of your gut. This area of your body influences your physical and mental health, including nutrient absorption, body weight and blood sugar control, bone density, inflammation and mood.

The bacteria from your gut can affect your heart nutrition, leading to many health issues including that of high blood pressure.

Why Is Nutrition Important To Your Healing Strategies?

Diets are not harmless they create stress, persistent hunger, trigger eating disorders such as binge eating and even make you fatter over time. How does this affect your heart nutrition? Protect yourself from heart disease by using foods as your healing strategy.

Eat a variety of detoxifying foods like cruciferous vegetables, ground flaxseeds, parsley, beet greens – the leafy tops of beetroot, cilantro and chia seeds.

It took me a long time to accept organic eating, I just thought it was a way to increase the price of our foods. Now that I am aware of how toxic our environment is, I encourage you to eat organic when possible.

Protect your family, especially children as early as possible and eliminate processed foods. Once you get used to the taste of the delicious texture of real whole foods, there is no going back. For example, the first time I had wild Atlantic salmon, there is now no way for me to go back to eating the farm raised ones…. it just doesn’t taste as delicious.

Medicine can be lifesaving, but for you to achieve and maintain optimal heart health, it cannot and will not come from medicine alone.


I leave you with these thoughts:

  • When you include and practice all of the above heart healthy lifestyle strategies, your parameters of stress start on a downward spiral, you’ll literally feel the muscles throughout your body relaxing, life changes happening.

  • This lowers your heart rate, blood pressure, adrenaline and cortisol levels, mitigating your risk of a heart attack or stroke.

Heart Nutrition And 5 Strategies To Having Normal Blood Pressure

  1. Value your self-worth regardless of your body size.
  2. Practice mindful eating and focus on overall self-care.
  3. Participate in enjoyable physical activity.
  4. Get adequate sleep.
  5. Engage in positive self-talk.

The lack of attention to our meals can lead to overeating, poor digestion, and less enjoyment of our food.  That's where the Mindful Eating comes in. You'll be choosing to break the cycle of mindless eating and create a more mindful, satisfying, and healthy relationship with food.

Thanks for listening to HBP Wellness Lifestyle Podcast and if you find this episode helpful, please take a moment to like this podcast, subscribe, rate, and review wherever you listen to podcasts.

Also do tell your friends and family about us.

Lets have that conversation, to live that heart healthy lifestyle!!

Return From Heart Healthy Lifestyle To Your Power To Self Heal

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